Intermediate
2 Rounds –
14 Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Strength:
Complete the following every 2 minutes for 24 minutes (4 sets):
8 – 10 Barbell hip thrusts @ 21X1
30 Kettlebell stiff legged deadlifts @ 1010
Bar hang x 45 – 60 sec
Plank x 60 sec
Muscular Endurance:
8 Min AMRAP –
4 Strict pull-ups or 6 ring assisted pull-ups
16 One arm dumbbell clean and jerks (8 / side)
Metabolic Conditioning:
4 Rounds for time –
Rotational lunge holding a plate x 90 feet
20 Tomahawk slams (10 / side)
30 High knees / side
Mobility:
Complete the banded hamstring stretch for 1 minute on each side
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
Beginner
2 Rounds –
14 Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Strength:
Complete the following every 2 minutes for 24 minutes (4 sets):
8 – 10 Barbell hip thrusts
30 Kettlebell deadlifts @ 1010
Bar hang x 30 – 45 sec
Plank x 40 sec
Muscular Endurance:
8 Min AMRAP –
6 Inverted rows
8 Med ball push-press overhead throws (dip-drive wall ball)
10 Kettlebell swings
Metabolic Conditioning:
4 Rounds for time –
Lunge x 60 feet
14 Tomahawk slams (7 / side)
20 High knees / side
Mobility:
Complete the banded hamstring stretch for 1 minute on each side
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
